Coconut Water vs. Blackberry
Nutrition comparison of Coconut Water and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and blackberry:
- Blackberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Coconut water has 58% less calories than blackberry.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 58% less calories than blackberry - blackberry has 43 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to blackberry per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Blackberry | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 95% | 79% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry and coconut water contain similar amounts of carbs - blackberry has 9.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than coconut water - blackberry has 5.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Blackberry and coconut water contain similar amounts of sugar - blackberry has 4.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Blackberry and coconut water contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both blackberry and coconut water are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 112% more Vitamin C than coconut water - blackberry has 21mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than coconut water - blackberry has 11ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Blackberry has more Vitamin E than coconut water - blackberry has 1.2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Blackberry has more Vitamin K than coconut water - blackberry has 19.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Blackberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and blackberry contain significant amounts of thiamin.
| Coconut Water | Blackberry | |
|---|---|---|
| Thiamin | 0.03 MG | 0.02 MG |
| Riboflavin | ~ | 0.026 MG |
| Niacin | ~ | 0.646 MG |
| Pantothenic acid | ~ | 0.276 MG |
| Vitamin B6 | ~ | 0.03 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Blackberry has 314% more calcium than coconut water - blackberry has 29mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Blackberry has 19 times more iron than coconut water - blackberry has 0.62mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Blackberry and coconut water contain similar amounts of potassium - blackberry has 162mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Blackberry (Blackberries, raw) .
Coconut Water g
()
|
Daily Values (%) |
Blackberry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does blackberry or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than blackberry - blackberry has 43 calories in 100g and coconut water has 18 calories.
Does blackberry or coconut water have more carbohydrates?
By weight, blackberry and coconut water contain similar amounts of carbs - blackberry has 9.6g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in coconut water comprise of 100% sugar.